Take a soft ball behind your head with both hands and throw it at a wall.
Overhead throw
How to do it
- Both hands behind your head to start.
- Step into it as you throw.
- Aim at a spot, not just at the wall.
Blow out as you let go.
- A soft ball or a rolled-up sock, A wall
- A room you can take three steps across.
- Check what's above you before you reach up.
- Light is right. If it's hard to hold, put it down.
- Arms out: make sure nobody is in reach.
Watch out for this
Make it fit you
The right version is the hardest one you can still do properly. That is not a kindness, it is how this works.
Easier
- Chest pass
- Stand closer and throw gently.
Harder
- Target toss
- Pick a smaller spot on the wall.
Sitting down? Throw from a chair, aiming at the same spot each time.
What it trains
🚀 Springiness🎯 Aim🤹 Putting it together
Which muscles do the work
Back wing musclesShoulder muscleBelly musclesTriceps
Tap one to see it in the Body.